Intermittent Fasting Journal – Week 12

In Episode 12/Week 12, Donna Reish, blogger, recipe creator, and Daily Intermittent Fasting teacher tells about her twelfth week and her husband’s fifth week of Daily IF. She describes the pattern that she has settled in at 19:5, including OMAD/3–One Meal a Day divided into three parts (see outline). She describes what being fat adaptive means, including the differences between glucose/glycogen store burning and body fat burning. Donna teaches the importance of staying the course, including bringing in eating boundaries and not going off and on and making too many “special occasions.” Finally, she describes several things that affect Fat Adaption each day: number of fasting hours, how much glycogen is being stored/circulating glucose is available to use, how long your eating window is, whether you exercise or not, and how many carbs you are consuming. Subscribe to Donna’s YouTube channel; podcast at iTunes; and here at her blog. Join her FB group where she teaches daily about this way of life.

Intermittent Fasting Journal: Week 12 January 15

A. What I Did/My Results

1. Averaging 19 Hours a Day Fasting/5 Hours Eating

2. OMAD/3—One Meal a Day divided into 3 parts

a. Appetizer/soup/salad/snack–I usually make this low carb to stay in ketosis longer

b. Main entree’/meal–one to three hours after window is open

c. Dessert or snack before window close if wanted/needed

3. Planning

4. Writing Retreat in Kentucky

a. Same situation as last three years

i. First time couldn’t stay away from the warm cookies

ii. Next time packed tons of low carb foods for all day

iii. This time just ate oranges and nuts when I opened my window then enjoyed amazing meals out

b. Way easier to travel–and way less expensive

4. Results

a. 9 lbs in 12 weeks

b. Hubby stayed strong while I was gone!

B. Listener Lessons

1. Glucose vs. body fat burning analogies

a. Freezer vs refrigerator

b. Checking account vs. savings account

2. When does fat adaption happen?

a. 12-16 hours

b. Based on how much glycogen is stored/circulating glucose

c. Based on how long your eating window was—longer window is more time to eat is more time to fill glycogen stores

d. Based on how long you fast—every hour after you go into your body’s fat stores is another hour of fat burning

e. Based on whether you exercise or not (especially HIIT and other cardio burning)

f. Based on what you eat in your eating window (keto people will go into fat burning sooner)

3. What does this have to do with choosing your fasting window?

C. Supplementation–BioCleanse

1. Ingredients (non-caloric/non-flavored)

a. Vitamin C (ascorbic acid)

b. Magnesium (magnesium hydroxide)

c. Sodium (sodium biocabonate)

d. Bioflavanoid Complex–orange peel, lemon peel, quince

e. Vegetarian capsule and rice flour

2. Dose

a. First part of day 1-2 capsules

b. Later in day (or bedtime) 1-2 capsules

3. Benefits

a. Helps cleanse gastrointestinal tract (naturally, daily—not a big gush cleanse; daily bowel movements {or twice daily})

b. Reduces gas, bloating, and discomfort

c. Helps promote regularity

d. Helps remove harmful microbes and substances

e. Relieves occasional constipation

f. Oxygenizes the blood

g. Reduces inflammation and pain

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